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A mound of distinct, softly textured grains sits on a plate, with a warm golden-brown colour and a few darker flecks scattered throughout.

Kulhur pilaf Calories

Traditional grain-based pilaf; moderate energy, low-to-moderate fiber.

CALORIES · 100 G

146kcal

GI

68medium

POTASSIUM · 100 G

44mg

FIBER · 100 G

1.2g

Quick answer

1 cup (medium) of Kulhur pilaf (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 52.9 g of carbs, 5.6 g of protein, 3.1 g of fat and 2.2 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.

Kulhur pilaf Nutrition Facts

Selected: 1 cup (medium) · 180 g

263

KCAL / 180G

Carbs

52.9g

· 19% DV

Protein

5.6g

· 11% DV

Fat

3.1g

· 4% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 81% · Protein 9% · Fat 10%

Kulhur pilaf nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories263 kcal
Total fat3.1 g4%
Saturated fat0.58 g3%
Trans fat0 g
Sodium324 mg14%
Total carbohydrate52.9 g19%
Fiber2.2 g8%
Protein5.6 g11%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Cup of Kulhur pilaf?

ServingAmountCalories
1 cup (medium)180 g263 kcal
1 tablespoon (grated)15 g22 kcal
1 piece (half)90 g131 kcal
100 g100 g146 kcal
1 serving (small)120 g175 kcal
1 cup (small)140 g204 kcal
1 serving (medium)180 g263 kcal
1 cup (large)240 g350 kcal
1 serving (large)260 g380 kcal

Calculated from 146 calories per 100 g.

Frequently Asked Questions About Kulhur pilaf

What is Kulhur pilaf?

Kulhur pilaf is a traditional grain-based pilaf made with a grain known locally as kulhur. Its exact ingredients and cooking method can vary between household and regional recipes.

What grain is used in Kulhur pilaf?

Kulhur pilaf is made with the grain called kulhur in the recipe’s local tradition. Since regional names do not always identify the same product everywhere, use the grain specified by the cook or recipe you are following.

How do you cook Kulhur pilaf without making it mushy?

To keep Kulhur pilaf from turning mushy, use the cooking liquid and timing suited to the particular kulhur grain, and avoid stirring it repeatedly. Let it rest covered after cooking so the grains can finish steaming.

Is Kulhur pilaf made with rice or a different grain?

Kulhur pilaf uses the grain referred to as kulhur, rather than being simply a name for ordinary rice pilaf. That difference can affect the grain’s texture and how much liquid it needs to cook properly.

Where does Kulhur pilaf come from?

Kulhur pilaf belongs to regional food traditions rather than having one universally documented origin or standard recipe. The name and preparation may be most familiar within the communities that use kulhur as a local grain name.

What does Kulhur pilaf taste and feel like?

Kulhur pilaf has the character of a cooked-grain dish, with its exact flavor and texture shaped by the kulhur used and the cooking method. It may be firmer or softer depending on the grain and liquid ratio.

What is traditionally served with Kulhur pilaf?

Kulhur pilaf can be served with yogurt, a fresh salad, or a vegetable or meat dish, depending on the local meal. A simple accompaniment lets the grain remain the main feature of the plate.

Can you cook Kulhur pilaf with broth instead of water?

Yes, broth can be used to cook Kulhur pilaf in place of water, adding a more savory flavor. Keep the amount suited to the grain and remember that salted broth may mean you need less added salt.

Can Kulhur pilaf be made ahead and reheated?

Yes, Kulhur pilaf can be cooked ahead and reheated after prompt refrigeration in a covered container. Add a small splash of water and warm it gently, covered, to restore moisture without breaking up the grains.

Why is Kulhur pilaf different in different recipes?

Kulhur pilaf varies because local cooks may use different forms of the grain, cooking liquids, seasonings, or serving customs. There is not one widely standardized formula, so a family or regional version can be authentic without matching another.

Kulhur pilaf Vitamins & Minerals

Vitamins

B3

1.26mg · 8% DV

Biotin

2.16µg · 7% DV

B5

0.32mg · 6% DV

B6

0.11mg · 6% DV

Minerals

Manganese

0.4mg · 17% DV

Selenium

8.64µg · 16% DV

Sodium

324mg · 14% DV

Copper

0.09mg · 10% DV

Potassium ⭐

79mg · 2% DV

Kulhur pilaf Glycemic Index

GLYCEMIC INDEX

68
Medium
0 Low5570100

GLYCEMIC LOAD

36
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Kulhur pilaf

To burn the 263 calories in 1 cup (medium) (180 g):

🚶

65min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

36min

Cycling

🏊

31min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Kulhur pilaf?

Kulhur pilaf is a traditional grain-based pilaf associated with Turkish regional cooking. It is made by simmering kulhur, a local grain, until tender; the exact preparation and amount of cooking fat can vary from household to household.

The cooked grains are soft and filling, with a mild, earthy grain flavour. In Turkey, it is served alongside a main dish or as part of a home-cooked meal, often with yoghurt and salad. It is mainly a carbohydrate source and provides relatively little fibre; a 100 g portion has 146 calories. For a lighter plate, keep the added fat modest and pair it with vegetables or a fresh salad.

How Nutritious Is Kulhur pilaf?

Nutrient density

Low

32/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

36/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Kulhur pilaf Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Kulhur pilaf Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Kulhur pilaf Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Kulhur pilaf Fat Profile

SATURATED

0.58g

MONOUNSATURATED

0.97g

POLYUNSATURATED

0.72g

⚖️

Omega 6:3 ratio 17:1

Above the ideal 4:1 (17:1).

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🥯

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340 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.